Entree
Baked Virginia Ham
10 - 12 pound country-style Virginia ham* whole cloves * 1 cup brown sugar *
1 teaspoon dry mustard *
3 tablespoons pineapple juice * 1 tablespoon cider vinegar *
Cover ham completely with cold water. Let stand 24 hours. Remove
ham from water. Scrub ham with stiff brush. Rinse well in cold water. In a
large pot, cover ham with cold water and bring to a boil. Cover. Reduce heat to
simmer. Simmer ham for 4-5 hours, until almost done. Remove from heat. Let
ham cool in liquid. Preheat oven to 325 degrees F.
Remove ham from liquid. Remove skin and excess fat. With tip of knife, cut
fat into diamond patterns. Do not cut into ham. Put a clove in each diamond.
Put ham on rack in shallow roasting pan. Insert meat thermometer in center of
ham, away from bone. Bake uncovered for 2 ½ hours. Mix remaining
ingredients and brush over ham with a pastry brush. Bake 15 minutes or
longer, until thermometer reads 155 degrees F. Remove ham from oven and
let stand 20 minutes. Slice. Serves 24.
Beef With Yorkshire Pudding
1 4-pound beef rib roast * salt and pepper * 4 eggs * 2 cups milk * 2 cups all-purpose flour * 1 teaspoon salt
Place roast, fat side up, in a shallow roasting pan. Season with salt and pepper. Insert meat thermometer, avoiding bone. Roast, uncovered, in a 325º oven about 2 1/2 hours or till meat thermometer registers 140º for rare, 3 hours or 160º for medium, and 3 1/4 hours or 170º for well done. Remove meat to heated serving platter; keep warm. Reserve 1/4 cup drippings. Increase oven to 400º.
In mixing bowl, combine eggs, milk, flour, and salt. Beat with electric mixer 1 1/2 minutes. Pour half of the reserved drippings into each of two 9x9x2-inch baking pans. Pour half of batter into each pan. Bake in 400º oven 30 minutes. Serve immediately with roast. Makes 8 servings.
Black-eyed Pea Casserole
Don't care for Black-eyed peas? Try another type of canned peas or beans.
1 pound of lean ground meat (ground turkey?) * 1 small onion,
diced * 1 small green bell pepper, diced * 1 small red bell pepper, diced * 1
small yellow bell pepper, diced * 1 can diced tomatoes with green chilies *
1 can black-eyed peas * 2 teaspoons Creole seasoning * 1 1/2 cups cooked brown
rice * (Brown rice instead of white according to Sugar Buster's Diet is better
for us.) * 1/4 cup grated low-fat Parmesan cheese * 1/8 cup of bread crumbs
(Whole wheat if you can find it, or make your own from toasted whole wheat
bread; better for us according to Sugar Buster's Diet.) Brown ground beef,
in a sauce pan, a little browner than usual, to get as much fat out as possible.
Drain as usual. Put meat in colander. With hot tap water, pour about
4 cups of hot water over the meat to rinse a little more fat from it. No
more water than that or it will start washing some of the nutrients and taste
from it. This should lower the fat content even more. (This Tip
comes from an article I saw in one of the weekly women's magazines.) Return meat
to sauce pan. Add onions and bell peppers to meat and cook for 10 minutes.
Add tomatoes and black-eyed peas and simmer 10 minutes. Remove mixture
from fire and mix in rice and seasoning. Place mixture in a 2 quart casserole
dish and top with bread crumbs and cheese. Bake in oven 15 minutes.
Serves 6. (If you don't like that much bell pepper, decrease the amount
and add celery or fresh broccoli or another fat burning food.)
Cheesy Tomato Beef Bake
2 cups water * 1 pound ground beef * 1 cup uncooked long grain converted rice * 1 can (28 oz.) whole peeled tomatoes in juice * 1-1/2 cups shredded sharp cheddar cheese (about 6 oz.) * 1 envelope Lipton Recipe Secrets Onion Soup Mix
Preheat oven to 375°. In 13 x 9-inch baking dish, thoroughly combine ground beef, rice, tomatoes, onion soup mix and water, stirring with fork to break up ground beef and crush tomatoes. Bake covered 45 minutes. Remove cover and continue baking 15 minutes or until rice is tender. Sprinkle with cheese and heat in oven until cheese is melted. Serve, if desired, with flour tortillas. Makes about 4 servings.
Country Hash
(uses leftover turkey)
3 large all-purpose potatoes (1 3/4 pounds), peeled and cut into 3/4-inch chunks * 2 carrots, cut into 3/4-inch pieces * 1 Tbsp margarine or butter * 1 Tbsp. vegetable oil * 1 medium onion, coarsely chopped * 1 celery stalk, but into 3/4-inch pieces * 1/2 tsp. salt * 1/4 tsp. coarsely ground black pepper * 2 cups bite-size pieces leftover cooked turkey meat (8 ounces) * 2 ounces Fontina or Swiss cheese, shredded (1/2 cup) * 1 Tbsp. chopped fresh parsley leaves
In 2-quart saucepan, place potatoes and enough water to cover;
heat to boiling over high heat. Add carrots. Reduce heat to low;
cover and simmer 5 minutes or until vegetables are almost fork-tender.
Drain. Meanwhile, in nonstick 12-inch skillet, heat margarine or butter
with oil over medium heat. Add onion and celery and cook, stirring
occasionally, 15 minutes or until lightly browned and tender. Increase
heat to medium-high; add potatoes, carrots, salt, and pepper, and cook, stirring
occasionally, 10 to 15 minutes, until browned. Stir in turkey and cook 1
minute. Sprinkle top with cheese; cover skillet and cook 1 minute until
cheese melts. Sprinkle with parsley. Makes 4 main-dish servings.
Each Serving: About 370 calories, 25 g protein, 38 g
carbohydrate, 14 g total fat (5 g saturated), 4 g fiber, 60 mg cholesterol, 490
mg sodium.
Fix Ahead Herbed Chicken Salad
6 chicken breast halves, bone in, skin on * 3 to 4 scallions, white and green parts * 3 heaping Tablespoons reduced-fat mayonnaise * 3 heaping Tablespoons plain no-fat yogurt * 1/2 teaspoon dry mustard * Salt and pepper to taste * Snipped fresh tarragon or chopped parsley * Optional: chopped bell pepper/celery or other vegetable of your choice
Preheat the oven to 350º. Place the breasts in baking pan in a single layer. Pour in chicken broth (a little water if necessary) to almost submerge chicken. Place the pan in the center of the preheated oven and adjust heat so the liquid quivers rather than boil, for 45 minutes. Remove from oven and let chicken cool in the broth. Skin the chicken and tear into bite sized pieces. Place them in a mixing bowl and spoon some of the broth over each layer of chicken pieces. Refrigerate for several hours. Strain the remaining broth and refrigerate or freeze for another use. Toss the chilled chicken pieces with two wooden spoons. Add finely chopped scallions. In small bowl, beat together the mayo, yogurt and mustard. Add the dressing to the chicken and toss to coat. Season to taste and sprinkle with fresh tarragon or parsley.
Calories - 171
Protein - 28 grams
Carbohydrates - 2 grams
Total Fat - 5 grams
Saturated Fat - 1 grams
Polyunsaturated Fat - 1 gram
Cholesterol - 76 mgs.
Sodium - 122 mgs.
Fruit-Stuffed Rib Roast
1 4-pound pork loin center rib roast, backbone loosened * 1 20-ounce can sliced apples * 1 pound ground pork * 9 slices dry raisin bread, cut into 1/2-inch cubes (6 cups) * 1 teaspoon ground cinnamon * 1/2 teaspoon ground cardamom * 1/4 teaspoon ground allspice
Place roast, rib side down; cut pockets between rib bones. Season with salt and pepper. Drain apples reserving juice; finely chop apples. Add water to reserved juice to equal 1 cup liquid; set aside. In a skillet cook ground pork till browned; drain. Stir in bread cubes, cinnamon, cardamom, allspice, 3/4 teaspoon salt, and dash pepper. Fold in chopped apple. Add reserved apple juice; toss to moisten. Spoon about 1/2 cup of the stuffing into each pocket of the roast. Spoon remaining stuffing into a 1-quart casserole. Refrigerate. Place roast on a rack in a shallow roasting pan. Insert meat thermometer, making sure bulb does not touch bone. Roast, uncovered, in a 325º oven 1 1/2 hours. Cover loosely with foil to prevent stuffing from over browning. Roast 1 to 1 1/2 hours more or till meat thermometer registers 170º. Bake stuffing in casserole, uncovered, with roast during the last 40 minutes of cooking. Transfer roast to serving platter. Garnish with spiced apples, if desired. Serves 8.
Grilled Mushroom Sausage
6 ounces chicken breast, boned and skinned, cold * 1 egg * 2 ounces heavy cream, cold * 3 ounces cremini mushrooms * 3 ounces portabello mushrooms * 3 ounces shiitake mushrooms * 3 ounces button mushrooms * 1/2 ounce fines herbs (parsley, tarragon, chives, chervil) * 1 ounce shallots, chopped * salt * pepper * butter *
For the chicken mousse: Puree chicken in a food processor until smooth. Add salt and pepper and the egg. Pulse just to combine and scrape the sides. While food processor is running, add cream gradually through the feed tube. Chill and reserve. Wash and slice the mushrooms. In a hot saute pan, cook the mushrooms with butter. When mushrooms are brown, add shallots and herbs. Remove from the pan and chill. Fold together mushrooms and chicken. Lay out plastic wrap on a table. Down the center, spoon a 1-inch pile of the mushroom mixture. Roll the plastic into a log. Tie the ends with a string and tie into links. Poach in simmering water for 10 minutes. Shock the links in ice water. This can be done up to 3 days ahead. To serve, remove the sausage from the plastic and grill or roast it until it is hot throughout (about 10 minutes). Slice the sausage and serve it with a tossed salad.
Grilled Pork Chops Stuffed with Goat Cheese, Pecans and Carmelized Onions
6 center cut closely trimmed pork rib chops, each weighing about 12 ounces * 1 cup kosher salt * 1 gallon water * 10 ounces goat cheese, softened * 4 tablespoons unsalted butter * 6 finely sliced sweet onions such as Vidalia or Maui (about 1-1/2 pounds) * salt and pepper * 1/4 cup pecans, toasted for 10 minutes in a 350° F oven and chopped *
Make a brine by combining the Kosher salt and water in a large bowl. Place the pork chops in the mixture and "brine" for 2 hours. Remove the chops from the liquid, and pat dry. Cut each pork chop horizontally in half to bone making a pocket for stuffing. Heat the butter in a heavy skillet set over medium heat. Add the onions and spinkle with salt and pepper to taste. Stir to combine. Reduce the heat to low., and cook the onions, stirring occasionally for about 300 minutes or until they begin to caramelize. As the onions begin to caramelize you will need to add a tablespoon or two of water to deglaze the pan. You may need to do this several times during the caramelization process. The onions should turn golden brown after minutes of this. Remove from the heat and transfer to a medium bowl. Add the pecans and goat cheese to the onions and stir to combine. Refrigerate until mixture is completely cool, about 15 minutes. Insert stuffing into pockets in pork, dividing equally. Skewer pockets closed with toothpicks if necessary. Sprinkle pork with salt and pepper. Prepare barbecue (medium heat). Grill pork until cooked through, about 6 minutes per side. Serves 6
Ham and Potato Pie
Serves 5, about 1 1/4 cups each
PAM * 3/4 cup finely chopped onion * 1/2 cup finely chopped green pepper * 1/2
cup defatted chicken broth, homemade or canned * Salt and Pepper to taste * 1
Tablespoon Worcestershire Sauce * 1 1/2 cups finely chopped lean ham, all
visible fat removed * 2 cups creamed corn (1 17 oz. can) * 2 cups seasoned
low-Fat Mashed Potatoes (Recipe Below)
Preheat oven to 425º. spray a large non-stick skillet with PAM and saute the onion over medium heat until softened, about 2 minutes. add the green pepper, chicken broth, salt, pepper and Worcestershire sauce and simmer uncovered for 10 minutes. In a bowl, stir the ham, corn, and onion mixture; then spoon this into an un-greased baking dish. Cover with the mashed potatoes, roughen the surface with a fork, and bake uncovered for 30 minutes, or until the top is flecked with brown. If necessary, run the dish under the broiler to brown.
Calories - 276
Protein - 16 grams
Carbohydrates - 49 grams
Total Fat - 3 grams
Saturated Fat - 3 grams
Polyunsaturated Fat - 1 gram
Cholesterol - 23 mgs.
Sodium - 853 mgs.
Hot Chicken (or Turkey) Salad
2 cups cooked, cubed, de-boned, baked chicken * 1 cup chopped
celery * 1 medium onion chopped *
1 cup chopped mushrooms, optional * 1 can cream of chicken soup * 3/4 cup light
(or fat free) mayonnaise * Salt/Pepper to taste (or salt substitute)
Mix all ingredients together and bake for 25 to 30 minutes at 350º. Top with the lowest fat content, whole wheat or multi-grain seasoned bread crumb mix you can find, or make your own. Bake 20 minutes more. Also, try adding one more fat burning veggie. (I don't know the fat grams, but it sounds very healthy.) Great for taking to work for lunch.
Mustard Baked Chicken Breasts
Serves 6
1/3 cup Dijon mustard * 1/4 cup non-fat dry milk * 2 Tablespoons water * 3/4 cup
fine fresh breadcrumbs, (2 slices of bread (preferably whole wheat) * 1/2
teaspoon chopped fresh tarragon * 6 small boneless/skinless chicken breast
halves * Hungarian paprika * 1/4 cup finely chopped parsley
Preheat the oven to 350º. Arrange chicken in a non-stick pan. In a small bowl, combine the mustard, dry milk, and water and mix well. Stir in the breadcrumbs and tarragon. With a rubber spatula, spread the mixture over the top of the chicken breasts. Sprinkle lightly with paprika, then the parsley. Bake uncovered in the upper third of the preheated oven for 20 to 25 minutes. For browner tops, put the chicken under the broiler for about 40 seconds.
Calories - 220
Protein - 35 grams
Carbohydrates - 9 grams
Total Fat - 3 grams
Saturated Fat - 1 grams
Polyunsaturated Fat - .4 gram
Cholesterol - 83 mgs.
Sodium - 753 mgs.
Mustard-Paprika Chicken
1/3 cup Dijon mustard * 1/4 cup non-fat dry milk * 2 tablespoons water * 3/4 cup fine breadcrumbs (preferably whole wheat) * 1/2 teaspoon chopped fresh tarragon * 6 small boneless/skinless chicken breast halves * Imported Hungarian paprika to taste * 1/4 cup finely chopped parsley
Preheat the oven to 350º. Arrange the oven rack in it's highest position. Arrange chicken in a non-stick baking pan. In small bowl, combine the mustard, dry milk, and water and mix well. Stir in the breadcrumbs and tarragon. With a rubber spatula, spread the mixture over the top of the chicken breasts. Sprinkle lightly with paprika and parsley. Bake uncovered in the upper third of the preheated oven for 20 to 25 minutes. For browner tops place under broiler for about 40 seconds.
Calories - 220
Protein - 35 grams
Carbohydrates - 9 grams
Total Fat - 3 grams
Saturated Fat - 1 grams
Polyunsaturated Fat - .4 gram
Cholesterol - 83 mgs.
Sodium - 753 mgs.
Open-Faced Pork Sandwich
1 egg * 1 tablespoon Creole mustard * Juice of one fresh lemon *
2 teaspoons chopped garlic
* 1 tablespoon prepared Horseradish * 1 cup vegetable oil * Salt * Freshly
ground black pepper
* 8 slices (1/2-inch thick) of Italian bread * 1/4 cup butter, at room
temperature * 3 pounds of Roasted Pork Butt * 16 slices of Munster cheese * 2
pounds new potatoes, thinly sliced, soaked in water and drain * 1 tablespoon
finely chopped fresh parsley leaves
Preheat the oven to 400 degrees F. For the White Remoulade: In a food processor, fitted with a metal blade, combine the egg, mustard, lemon juice, garlic and horseradish. Process until smooth. With the machine running and in a steady stream, add the oil until the mixture is thick. Season with salt and pepper. Cover and refrigerate until chilled. Spread each side of the bread with the butter. Place the bread on the griddle and cook for 2 to 3 minutes on each side or until golden. Remove from the griddle. Spread each piece of the bread with the White Remoulade. Mound about 1/3 of a pound on the meat on each piece of bread. Lay two slices of the cheese on top of each mound of meat. Place each piece of bread on a baking sheet. Place in the oven and bake until the cheese is bubbly, about 6 to 8 minutes. Fry the potatoes until golden brown, about 3 to 5 minutes, stirring occasionally. Remove and drain on paper towels. Season with salt and pepper. To serve, place two open-face sandwiches on each plate. Garnish each with a pile of potatoes.
Sunday Pot Roast
2 1/2 to 3 lbs. boneless beef chuck roast, trimmed of fat * 1 1/2 tsp. salt * 1 tsp. freshly ground black pepper * 1/2 tsp. paprika * 6-8 large potatoes, peeled and quartered * 8 large carrots, peeled and quartered * 4 large onions, peeled and quartered * 1 can stewed tomatoes (16 oz.) * 1 cup water or beef broth * 1/2 cup ketchup * 1 Tbsp. prepared mustard * 1 Tbsp. Worcestershire sauce * 1 cup dry red wine
Preheat oven to 350º. Rub meat with salt, pepper, and paprika. Place in large roasting pan. Place potatoes, carrots, and onions around the roast. Mix tomatoes, water, ketchup, mustard, and Worcestershire sauce in a bowl. Pour over vegetables. Cover and bake 2 1/2 to 3 hours or until fork tender. Remove from pan and arrange on a platter. Add the wine to the pan juices and simmer over medium heat until slightly thickened. Use the pan juices for gravy. Makes 8 servings. (Great for leftovers and sandwiches.)
Tarragon Smoked Turkey Wrap
2 Tablespoons low-fat margarine * 1 Tablespoon Dijon mustard * 1 Tablespoon finely chopped shallots * 2 teaspoons chopped fresh cilantro * 4 whole wheat tortillas (8 or 9 inch size) * 12 ounces thinly sliced smoked turkey * 1 small bunch arugula
In small bowl, blend margarine, mustard, shallots and tarragon. Spread the mixture on one side of each of the tortillas. Arrange turkey on each tortilla and cover turkey with arugula. Roll up, like a jelly-roll, pressing edges to keep roll shape. To serve, cut each wrap in half on the diagonal.
Calories - 240
Protein - 19 grams
Carbohydrates - 23 grams
Total Fat - 8 grams
Cholesterol - 35 mgs.
Sodium - 1120 mgs.
Turkey Breast Braised with Garlic and Rice
1 Cup long-grain rice * 1 Can (14-1/2 ounces) chicken broth * 1/2 Cup white wine * 2 Teaspoons dried parsley * 1/2 Teaspoon each dried rosemary, thyme and sage * 1 Bay leaf * 1 BONE-IN TURKEY BREAST (5-6 pounds) * Paprika * 3 Cloves garlic
Preheat oven to 350. In 5-quart Dutch oven combine rice, broth, wine, parsley, rosemary, thyme, sage and bay leaf. Place turkey over rice mixture and sprinkle turkey generously with paprika. Cut off root ends of garlic cloves. Place whole garlic bulbs, cut-end-up, in rice around turkey breast. Cover top of Dutch oven with foil and lid. Bake at 350 degrees F. 2-1/2 to 3 hours or until meat thermometer inserted in thickest part of breast registers 170-175 degrees F. Allow to stand 10 to 15 minutes before serving. To serve, carve turkey into slices and place on platter. Spoon rice mixture into serving bowl. Squeeze garlic from skins onto turkey and rice.
Turkey Meatloaf
Serves 4
1 1/4 pounds lean ground turkey * 1/3 cup breadcrumbs (whole wheat) * 1/3 cup
skimmed milk * 1 egg white, lightly beaten * 1 small onion, finely chopped * 1
garlic clove put through a garlic press * 1/2 small green pepper, finely chopped
* 3 Tablespoons catsup or low sodium tomato sauce or V-8 * 1/2 teaspoon dried
oregano * 1/2 teaspoon ground cumin * Salt and pepper to taste.
Glaze:
3 Tablespoon brown sugar (optional) * 1/4 cup catsup, tomato sauce, or V8 * 1
teaspoon dried mustard
Preheat oven to 350º. In large bowl, combine breadcrumbs and milk, then add turkey and mix well. Add the egg white and mix well. Thoroughly mix in the onion, garlic, green pepper, catsup, oregano, cumin, salt and pepper. Pour into a 9X5X3 inch loaf pan; rap once on the counter to settle the meat, and smooth the top lightly with the back of a fork. Bake for 40 minutes. Pour out the savory liquid, saving the liquid as a gravy to spoon over the meatloaf later. Combine the glaze ingredients and spoon over the top of the meatloaf. Bake 20 minutes more. Then let the loaf stand 5 minutes or so before slicing. Serve with Low-Fat Mashed Potatoes (recipe above).
Calories - 236
Protein - 23 grams
Carbohydrates - 10 grams
Total Fat - 12 grams
Saturated Fat - 5 grams
Polyunsaturated Fat - 0 gram
Cholesterol - 77 mgs.
Sodium - 281 mgs.